smith front squat (clean grip)

How to perform it

Set up the smith machine with the barbell at shoulder height. Stand facing the barbell with your feet shoulder-width apart. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. Keep your chest up, back straight, and core engaged. Lower your body by bending at the knees and hips, as if sitting back into a chair. Continue lowering until your thighs are parallel to the ground or slightly below. Pause for a moment, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.

1. 1Set up the smith machine with the barbell at shoulder height.
2. 2Stand facing the barbell with your feet shoulder-width apart.
3. 3Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. 4Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
5. 5Keep your chest up, back straight, and core engaged.
6. 6Lower your body by bending at the knees and hips, as if sitting back into a chair.
7. 7Continue lowering until your thighs are parallel to the ground or slightly below.
8. 8Pause for a moment, then push through your heels to return to the starting position.
9. 9Repeat for the desired number of repetitions.